Build Amazing Calves!

calfNot only do amazing calves make your legs look great, but they’re easier to build than you think! You just have to hit them hard. Think about it, every day when you are walking around you are using your calves. You are pushing at least your body weight every time you take a step. Therefore, if you go too light when working your calves, you really aren’t doing anything to increase growth.. In addition, don’t limit to one exercise, perform both standing and seated calf raises. You are certain to get better results that way. Since your calves are made up of 2 different muscles, you have to perform both bent-leg versions as well as the straight-leg versions of calf raises to nail them both. Your calf strength should be proportionate to the strength of your hamstrings or quadriceps. If you have a weak link between your larger leg muscles and the ground, it will limit performance and perhaps cause injury.

What Kind of Stretch Should I do?


Static stretching exercises are different than dynamic stretching exercises. With dynamic stretching, you use continuous movement throughout the exercise to gain muscle flexibility. With Static stretching a stretch is held in a position for an extended period of time. I recommend “dynamic stretching” prior to exercise and “static stretches for post workouts.

Dynamic stretching exercises are much more effective in “warming” up your muscles and promoting blood flow. By doing so, you prevent injury to those “cold” muscles. During dynamic stretches, the muscles are lengthened and released quickly. That allows your muscles to release effectively, helping you gain more range of movement with each repetition, In addition, dynamic stretches are much more comfortable to do than static stretches because the muscles are not held in one position for an extended period of time. Think about when you try stretching a muscle too long, too far, it’s painful. Unfortunately most people tend over-stretch when doing static stretches to cold muscles. So practice dynamic stretching exercises prior to working out and save the static stretches for cool downs!

Dine Out Without Diving Off Your Diet

When you start to eat healthily, dining out, which was once a bliss-filled, belt-notch-loosening pleasure, becomes a culinary terror.

Servings are Matterhorn-esque in size. Supertankers of soda abound. Fries come with your order whether you want them or not. Nary a veggie can be seen for miles.

We’re here to help.

But please remember that even with our tips, restaurant dining is almost always going to be less healthy than what you can make at home. That said, here are a few pointers:

1. Make smart choices
Almost every menu contains chicken or fish cooked in a healthy way. Look for words like “grilled,” “broiled,” or “steamed,” and avoid “sautéed” and “fried.”

2. Skip the appetizer
By definition, an appetizer is intended to get your appetite going. But when some appetizers contain more than 1,000 calories, that’s not an appetizer—that’s a full meal and more! If you do want an appetizer, ask your table if they’d be willing to split one of the healthier options like a salad, bruschetta, ceviche, or anything that’s light on sauce and heavy on fruits, veggies, or lean protein.

3. Eat a salad
Greens are also a great option, but not all salads are created equal. Stick with salads that don’t contain mayo (in other words, avoid the tuna and chicken salad), and ask for the dressing on the side. This way you can add your tablespoon or two, instead of having your salad drenched in it.

4. Side dishes in your mouth mean sidecars on your thighs
At many restaurants, the “side” is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you’d like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don’t see them as an option.

5. No bread
Don’t eat the bread. Does it taste good? Sure! But instead of eating something because it’s in front of you, swap those empty calories for something you’d actually enjoy.

6. Eat half
Over time, American portion sizes have enlarged to gargantuan sizes. Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But if you have a hard time not cleaning your plate—after all, the food does taste good—request that the waiter split your order in half before they bring it to the table. That way you can enjoy your dinner as lunch later in the week.

7. No soda
If bread is bad, soda might be worse. That’s because it’s easy to consume massive amounts of calories fast. And don’t even think about going the “diet” route. Those artificial sweeteners aren’t healthy, and they can lead you to crave more sugary substances. Talk about a lose-lose! If you want something other than water, ask for unsweetened iced tea. It’s calorie free, so you can drink as much as you want!

8. Dessert
Really? Really? Granted, some restaurants use restraint, and focus more on unique flavors than on quantity, but if you’re out with friends at the type of place where the dessert has more calories than your meal, and they insist upon ordering it, suggest the table split it. Then take a single bite and put your spoon down. It’s not about denying yourself, but about making smart choices. If you’re still craving something sweet when you get home, enjoy some yogurt and berries or a piece of fruit.

Source: /  Author: Denis Faye

20 Secrets of Very Fit People by Chalene Johnson

20 Secrets of Very Fit People by Chalene Johnson

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.

Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

  1. Focus on short-term fitness goals with an emphasis on completing daily exercise.
  2. Work to take your exercise to new levels of intensity.
  3. Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  4. Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
  5. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
  6. Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  7. Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
  8. Subscribe to fitness magazines to keep focused on health as an overall way of life.
  9. Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
  10. Limit caffeine and exposure to even secondhand smoke.
  11. Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  12. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
  13. Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
  14. Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
  15. If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  16. Don’t compare your body to others’. Instead, work to be your personal best.
  17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  18. Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  19. Limit alcohol intake to special occasions.


Brown Eggs vs. White Eggs

Brown Eggs vs. White Eggs

Brown eggs are often advertised as a healthier alternative to white eggs. You might be surprised to learn that nutritionally, both brown and white eggs are almost identical in content. The only measurable differences come from the color and breed of the chickens producing the eggs. Other differences include farming practices and grade, but these factors vary for both brown and white eggs. Choosing the healthiest eggs should not be based on color.

Chicken Color

The color of an eggshell is determined by the color of the hen laying the egg. This is very similar to how your eye color and hair color are determined by genetics. Brown eggs come from brown hens and white eggs come from white hens. The color of the yoke inside the shell and the egg white is the same for both brown and white eggs.


The nutritional value of brown and white eggs are almost identical. Both brown and white eggs contain approximately 70 calories per medium sized egg and approximately 7 grams of fat. Both brown and white eggs contain 210 mg of cholesterol and 12 grams of protein. Both white and brown eggs are rich in B vitamins and minerals such as phosphorus and choline. The only real nutritional difference is from eggs that come from Aracauna chickens, which are a blueish color and they contain more cholesterol than brown and white eggs


On average brown eggs are more expensive than white eggs. The higher price tag on brown eggs does not necessarily reflect better quality eggs, rather it is a result of specific breeds of brown hens being higher maintenance than white hens. This occurs because brown hens are larger than white hens and therefore require more food, which translates into a higher cost for consumers.

Consider Grade

More important than buying eggs based on color, is buying eggs based on their grade. Grade A eggs are the highest quality eggs you can buy. Most grocery stores sell only Grade A eggs, but if you are buying your eggs from a local farm, make sure to ask if they are grade A. Lower grades are used commercially for cooking and in places like hospitals and cafeterias. Grade A eggs have a thick shell and are normally shaped, while lower graded eggs have a thin shell or other structural anomalies.

Consider Farming Practices

Another important quality to examine in eggs is how the hens were fed and maintained. The healthiest eggs come from vegetarian fed hens. Hens that are fed a flax seed diet produce eggs with a higher omega-3 fatty acid content.  These eggs also cost more because flax is more expensive to feed hens than other grains. It is also important to buy eggs that are free of antibiotics and growth hormones.



Will Drinking Alcohol Hurt My Results?

Ask the Expert: Will Drinking Alcohol Hurt My Results?

By Steve Edwards

When it comes to getting fit and healthy, alcohol is one of the first things you’re told to eliminate from your diet. Yet studies regularly show that those who drink live longer and healthier lives than those who don’t. So, what’s the deal? Is alcohol a magic potion for a long and healthy life, or is your fitness the only thing it’s going to take the edge off?   The consumption of alcohol in some form or another has been around since the first caveman left some fruit in the sun too long, causing it to ferment (what a crazy night around the fire that was). Since we’ve always had it and, if history is any indication, we always will, we should have a strategy about how to use it.

What is alcohol?

Alcohol starts out healthy enough, as a plant, where it’s the byproduct of the decaying process (fermentation). Although it’s technically a depressant, its effect on the human body manifests as making you feel giddy, powerful, and awesome on the dance floor. And because it’s natural, you know, like tobacco and opium, it’s got to be good, right? Oh, wait. Maybe not. And just like other natural things, the food industry has found unnatural ways to create alcohol that tend to be cheaper and even less healthy. But, I’m nitpicking because ultimately alcohol is alcohol. You’re going to get hammered whether you drink Night Train or single-malt Scotch—although all the chemicals in the rotgut might give you a worse hangover. And for you out there who think you’re beating the system with your Diet Coke® and rum, alcohol has calories. A lot of them. At 7 calories per gram, alcohol has more calories by volume than both carbs and proteins and slightly less than fats. (Plus, according to a recent study published in the American Journal of Medicine,1 drinking diet soda with alcohol could get you drunk faster.) More importantly, these calories have no food value. That’s right. Nada. Zilch. You’re adding calories to your diet, the only performance enhancing quality of which is to help you brag about yourself down at the pub. The big question people usually ask me is whether or not they should drink alcohol while doing P90X®, INSANITY®, or one of our other boot camp–style programs. When you’re trying to change your body, the crux is making the nutritional switch from high-calorie/low-nutrient foods to low-calorie/high-nutrient foods. Since alcohol is a very high-calorie/no-nutrient food, you can see why it never ranks very high on Michi’s Ladder. Keep in mind that we’re not telling you to abstain from alcohol forever. We’re advising you cut down on it—or completely cut it out—while you’re trying to transform your body.

What about all the studies showing alcohol is good for you?

The lifestyle studies that show up on the wires almost ubiquitously champion alcohol consumption because moderate drinkers always outlive everyone else. In fact, one major study showed that even excessive drinkers lived longer than teetotalers. There is no scientific surface explanation as to why this would be the case, so most experts chalk it up to lifestyle. Those who drink tend to be less stressed about life, in general, and stress is intricately linked to shorter life spans. This is why our nutrition guides also generally give parameters for moderate drinking. If it makes you happy then, by all means, don’t quit. Just learn to be a healthy drinker. But as I said above, when you’re doing one of our programs, the rules of nutrition shift slightly. You’re pushing your body harder, so it behooves you to keep nutrition tiptop. Furthermore, if you can’t go 90 days without a drink, you might want to consider your relationship with alcohol. It is, after all, an addictive substance.

The Dark Side of Drinking

And on that topic, alcohol has a dark side beyond calories. It can easily lead to an excessive path. If you’re a clever writer, you might make a nefarious career out of being a boozer, but it wreaks havoc on most of us. Behavioral issues aside, let’s take a quick look at how alcohol can add up from a dietary perspective. A 12-ounce beer is about 150 or so calories. Ditto a 5-ounce glass of wine. One shot (1.5 oz) of the straight stuff has between 85 and 115 calories, depending on what proof it is. Man Lying on the Floor next to a Glass of LiquidUnfortunately we tend to have more than that one serving. Often a lot more. Those longevity studies give the best numbers to folk who have 1–2 drinks a day, not those taking the Silver Bullet Express to every sporting event on TV. When you pound a twelver during a weekend double-header, you’ve done serious dietary damage. Factor in that in our tendency to offset a drunken state-of-grace with greasy indulgences and it’s easy to see how Monday Night Football® at Cheers might result in unnecessary roughness. And despite the advice you’ll get on Good Morning America®, a quick jog the next day is not going to fight the beer belly you’ll get from those binges. So the short answer here to whether it’s okay to drink when you’re working out is, “Sure. In moderation.” If you don’t already drink, I don’t think you need to start, but if you’re already a drinker, limit your intake and take the occasional time off, especially if you’re into a serious training cycle. Do that, and I’ll raise a glass to you!



Why I became and Insanity Certified Instructor and Beachbody Coach.

A lot of people are asking me why I became a Beachbody coach. For me it’s about helping people and making a positive impact on their lives. It’s about inspiring themto dig deeper and push themselves past their self-imposed limitations. Secondly, I am fortunate to be married to very successful and supporting husband who suggested that I go for it and start my own business. After all, he started our business in a 700 sq. ft. apartment in Queens, NY with no money and built a successful software company which allows us to live a life that most people only dream of. So no, I’m not doing this for the money or because I’m bored. I’m doing this because I know what it’s like to struggle with weight issues. My whole life has been a roller coaster of fitness. I had my chubby stage in my teen years and even tried nutritional programs like Nutrisystem, but nothing provided me the long term results that I was looking for.

Then in my early twenties I discovered weight lifting and joined a gym where I eventually met my husband and soul mate Robert. We both trained together for a number or years. At the time he was a NYC Police Officer and I was working at the gym we were training at. We fell in love and got married a few years later. After we got married we both stopped training, essentially losing most of muscle we acquired in our twenties. I remained on the thin side until 2001. That’s when I got pregnant with my daughter and ballooned up from 110lbs to 187lbs! Luckily, I was able to lose the majority of the weight within six months of giving birth but wasn’t exactly fit. Then in 2007, I got pregnant with our second child and my weight shot back up to 184lbs. The second time around was much harder to lose the weight. From that point forward my weight fluctuated for the next 6 years between 144- 155 lbs.

One night, my husband and I were lying in bed watching TV when the Insanity infomercial came on. At first we both thought there was no way we could ever work out like that, especially now that we were so out of shape. I remembered that just a few months earlier a friend gave me her Insanity DVD’s as gift but they were just sitting in my the closet collecting dust. It was at that moment that I committed to waking up the next morning to begin my transformation with Insanity. I woke up, blew the dust off the DVD’s and gave it a whirl!

When I started Insanity in October of 2013 I was about 144lbs and could not run down the block without being winded! HoweveBEFOREPHOTOr, each day I got up and just kept pressing playing and doing what I could do. By the 2nd week, something clicked in me, my body was changing but more importantly my attitude about myself was changing. I began to feel so good that I began incorporating running into my routine and did my very 1st 1/2 marathon in January 2014 then a second 1/2 marathon in February 2014 beating my 1st 1/2 marathon time a month earlier by 15 minutes! In April of 2014 I competed in a 5K and ran 7:59 min mile pace taking second place in the over forty category (I missed 1st place by 1 second!). I owed it all to Beachbody and Insanity, that’s it I was hooked. I could not wait to spread the word on the effectiveness of Insanity and the nutritional program! That’s when I decided to become an Insanity Certified instructor and use this amazing program to help others.

Fortunately for me, my husband is an amazing person.  He is always motivating family and friends to reach for their dreams and realize the unlimited potential in all of us. Anyone who knows him understands what I am saying. He suggested that if I was so passionate about helping people why not start my own business doing just that. So I took his advice and decided the go for it!  In May 2014, Positively Diesel, LLC was born with the mission of guiding people to live a positive, healthy, physically fit and active lifestyle. Originally, I thought just teaching classes would aid in the goal of introducing people to various health and fitness programs that would bring them dramatic results in a short amount of time. However, I quickly realized that there are a lot of people out there who are not ready for a class like Insanity and need to start slower and learn some nutritional fundamentals first. In addition, I’m only one person and have two children that I homeschool so from that perspective it limits the amount of people I can reach since my time to run classes is a limited. Bottom line, teaching Insanity classes is fun and rewarding but does not scale very wBB_prodsell. That’s when I discovered Beachbody; it was the perfect fit for me. Beachbody has great products and nutritional support with a proven track record of success and a mission to help #EndTheTrend of obesity. Plus, I was so enthused with my transformation as a result of using their products that I wanted to share my success everyone. Look, it’s no secret that we have a major crisis in this country. Obesity has reached epidemic proportions in America. In fact, according to a 2013 Gallup poll The adult obesity rate in 2013 was 27.2%, up from 26.2% in 2012, and is on pace to surpass all annual average obesity rates since Gallup-Healthways began tracking it in 2008.

As Team Beachbody Coach I am able to help many more people get fit and healthy by sharing products and programs that worked for me and I believe in. At the same time I am able to make a decent income in the process which is a nice side benefit. So far I have completed Insanity, Asylum Volume 1, Asylum Volume 2, P90X3 and now I am about to start Body Beast. I currently drink Shakeology every day and follow the clean eating lifestyle as well. So, I do not SELL anything except for a healthy lifestyle that is based upon the principles I follow each day, which is eating whole natural foods and regular exercise. As a Team Beachbody coach, I am able to promote Beachbody fitness programs and supplements with the confidence of knowing that they work and are backed by a top notch company. Both Robert and I are living proof of their effectiveness. Both of us are in better shape today in our forties then we were in our thirties and we owe it all to the Beachbody fitness and nutritional plans. Let me assure you that if you follow the Beachbody workouts and nutritional plans for any of the programs then you will get the results that you are looking for, guaranteed! I not only have transformed my own life physically but I now have a more positive outlook on life and I LOVE being able to help people do the same! The rewards of being a coach are endless and exciting.

In summary, becoming a Beachbody coach was really just a natural progression from where I started. Plus, I love a BB_decide_logochallenge and teaching people how to get into shape and eat properly all while making a positive impact on their lives. That’s why I do it and will continue to do for many years to come. Can you make money doing this? Sure, I know some people that have quit their job and end up making six figure incomes. Heck there are even some people that make over a million dollars a year as a Beachbody Coach. But for me, It’s not about the money, it’s about helping people reach their goals. That’s what really excites and drives me!

If you or someone you know would like to learn more about Beachbody coaching or would like me to be your coach email me at

DIG DEEPER to run faster!

Improve your run time and endurance drastically with INSANITY

Shaun T – INSANITY: The Asylum

As you may or may not know, Max Interval Training is the principle behind INSANITY. This method is super effective because I specifically call on you to train for longer work periods with shorter recovery times. When you train this way, your heart health improves and so does your lung capacity. So when transitioning to a steady state activity like running, your body is able to adapt much quicker and experience even better gains…even though you’re not technically “running.”

Put it to the test!

Don’t believe me though…I dare you to try it! Go for a run and time it. Record that number. Then, do INSANITY or ASYLUM and after you graduate, go for that same run and see if your time improves. More importantly, see if you FEEL better doing it!

If you’ve experienced an improvement in running from Max Interval Training, please leave a comment and share it below, because nothing motivates someone more than real life testimonials. I can talk about it till I’m blue in the face but when YOU experience it first hand, then you understand why we DIG DEEPER to run faster!